Changes

I was relatively fit when I was in my twenties. Since i left school I regularly lifted weights and occasionally some Brazilian Jiu-jitsu. But how the passage of time changes things! As i now approach 40 I can conclude that middle age is definitely setting in. Well recently I had my mid life crisis moment and started to go back to my old gym. I hadn’t been in 10 years or so, and boy has it changed.

When i used to frequent it was a recently quiet gym. Some times during the day there would only have been a handful of people there. Now it has been completely revamped. It is a quite small gym, with only one bench press and 1 squat rack. But now it is packed wall to wall with the new generation of testosterone fuelled youngsters.

Sure i’m getting on a bit, but the majority are gung-ho and immature with their training methods. Ego is definitely at the forefront. A couple of ill-communicative teenagers were trying to hurry me off the bench. I was having a light day only doing about 150 pounds. As soon as i finished the guys who were a lot lighter than me proceeded to start with 220 pounds on the bar for a warm up. Needless to say one lowered into the press whilst 2 spotters done most of the work and lifted the bar off his chest for him for several reps.

Good workout indeed. I was glad to see they learned their lesson on the next set. They added another 50 pounds to the bar. How they expect to progress or stay out of hospital in the future is beyond me. Even the top powerlifters I used to train with always started with the bar light to warm up. It stretches the muscles and prepares them for the bigger load later on.

Well I don’t think I will go back to my old haunt. There is a powerlifters gym on the other side of town that has a much more sensible clientele and a better music policy to boot. What is it with all these modern gym revamps designed to attract teenagers that has so much EDM music blasting out with explicit lyrics cranking out at over 110db? No wonder you see weeds curling in the squat bar in these gyms.

So all i need in a modern gym is a large area with plenty of free weights and loads of squat racks, a no music policy, or somewhere that plays a little ambient music so it doesn’t over power your headphones if you want to drown out the sound system. Some decent cardio equipment like a Merit fitness treadmill or a Sole Elliptical for days when you need to trim up is preferred. It really is the atmosphere and the amount of space and equipment it has that makes it.

If the owners have a mandate where they regularly update the machines, keep it clean and have plenty of space, modern changing and showering facilities – it makes all the difference. This creates a good atmosphere and ensures the rowdies don’t overrun the gym.

4 Home workout routines for women

You do not need a gym membership to shed off the extra pounds and look fit. In fact you do not even need to invest in the expensive exercise machines. There are simple home workouts routines for women that will help you achieve the same results as attending gym classes daily.

The most helpful book I’ve found concerning exceptional exercises for women is from a couple named Steve and Becky Holman; and here is one of the most in depth Old School New Body reviews I’ve found.

From that book and my own research the best simple home workout routines will include:

1. Bodyweight Squat

Squats are a versatile exercise and they most of the major muscle groups including the thighs, hips and butt.

How to do this workout

  • Stand tall with your feet spread wider than your shoulders width apart.
  • Hold your arms in front of your body at shoulder level so that they are parallel to the floor
  • Lower your body as far as you can by bending the knees and the pushing the hips back. Pause for about 30 seconds then push yourself back up.
  • Repeat the steps for about 20 times daily.

2. Incline Push-up

Push-ups are great exercises for the chest; they also define abs, torso, triceps and the shoulders. They also help to tone the stomach.

How to do incline push-ups

  • Place your hands on a raised surface such as a bench; your body should be straight from the head to the ankles.
  • Keeping the body rigid, lower it until the upper arms dip below the elbow, pause the push yourself back up and repeat the steps for about 10 times daily.

If incline push up is too easy, you can do it with your hands on the floor.

3. Hip Raise

To do this exercise,

  • Lie on the floor with your back, raise your knees with your feet flat on the floor
  • Now place your arms out to the sides with your palms facing up
  • Make your tummy as skinny as possible and hold it to give a tight score while breathing normally.
  • Now squeeze your glutes and raise your hips so that the body forms a straight line from the knees to the shoulders.
  • Pause in this position for five seconds then lower the body
  • Repeat the steps 10 times daily.

4. Side Plank

Side plank works the entire core and makes you look better forever. Particularly, it targets the weak muscles known as the lumborum. It also helps to reduce risk to lower back pain

To do side plank

  • Lie on your right side with the knees straight
  • Prop the upper body on your right forearm and elbow which should be directly below the right shoulder.
  • Now place your left hand on the left hip, make the tummy as skinny as possible and hold it that way to give you a tight core.
  • Raise your hips until the body forms a straight line from the shoulders to the ankles, hold this position for about 30 seconds then roll to the other side and repeat.

Benefits Of Looking At A Health Magazine

If you are into health or trying to get healthier, you may want to consider investing in a health magazine. Looking at a magazine for health is a great way to increase the amount of knowledge that you have about health. In this article, we will be talking about some of the main benefits of looking at a health magazine.

images (9)Benefits Of Looking At A Magazine For Health:

1. Knowledge.

The number one benefit that you are going to get from looking at a health magazine is knowledge about health and fitness. You will be able to learn a lot of things that might help make you a healthier person overall. This is ultimately going to give you a lot of what you need to become healthier and be able to take care of yourself much better. By focusing on improving your knowledge in this field, you will end up with better results in both your fitness and nutrition.

2. Tips.

Another thing that you are going to get from looking at a magazine like this is tips from experts. A lot of people fail at achieving their fitness goals simply because they do not have the necessary knowledge and expertise in the filed. By reading a magazine dedicated to health and fitness, you should be able to get and utilize a bunch of different tips that can help get you closer to where you want to be health wise. This is going to allow you to workout and eat more effectively. It will also help you live a healthier life with their lifestyle tips, as well.

3. Motivation.

happy-familyAnother underrated benefit of reading these magazines is that you are going to be able to acquire all sorts of motivation. A lot of people simply read and purchase these magazines for this sole purpose. The amount of motivation that you can get from these magazines is endless. You are going to be able to achieve all sorts of motivation because there is a ton of different people that are motivating and features in these magazines. By looking at other peoples stories, goals, and achievements, you will achieve a better source of motivation overall.

As you can see, there are plenty of reasons and benefits for looking at these kinds of magazines. It is important to invest in these kinds of magazines in order to effectively teach yourself more about health and wellness. You should be able to learn a ton from the magazine and by reading experts on the subject. You should also be able to figure out some tips that might help you achieve the fitness and health goals that you desire. This is a great way to get into health and fitness and to step up your motivation levels, as well. If you are planning on investing in a magazine for health, be sure that you choose one with an excellent reputation and one that interviews experts in the field of health and wellness.